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If you’re fasting and still looking to lose weight during Ramadan, below are 5 tips for you to follow:
Reduce Your Carb Intakes
Limit bread, rice, potatoes, pasta, and pizzas. Not saying you should avoid carbs completely but you should reduce your intakes if you want to lose fat. In absence of carbs, your body uses your body fat stores as a source of energy and therefore burning fat.
Focus on having more green vegetables instead, like lettuce, spinach, broccoli, asparagus, and kale.
Increase Your Protein For Suhour & Iftar
Diets high in protein make you lose weight, boost your metabolism, and suppress your appetite. Make sure you eat chicken, beef, or fish for Iftar and focus on eggs for Suhour. These are the best quality protein sources.
Many people increase their protein intake by having more beans and lentils. However, these are also high in carbs. For this reason, it would be better to stick to animal protein sources.
In case you’re vegetarian, consider taking protein supplements instead.
Avoid Fruit Juices And Soft Drinks
Juices, even if fresh, are high in sugar. One cup can have up to 25g of sugar equivalent to 5 teaspoons. Flavor your water with lemon, orange, or mint instead!
Sodas have even more sugar. One Soda has around 32g, equivalent to 6 teaspoons. Many people switch to diet sodas, these are fine if consumed in moderation… up to twice per week. A better option is to switch to sparkling water.
We all know they’re high in sugar and calories. Sweets should be used as a treat and not as everyday consumption as many do during Ramadan. If you’re looking to lose weight, limit desserts to 2 times a week. Focus on getting your sweet cravings from fruits or dark chocolate instead.
When you are active, you burn calories. Many find the month of Ramadan as an excuse to stop exercising. An entire month of inactivity can slow down your weight loss progress. Promise yourself to train at least 3 hours per week.
Dona Maria Mesmar, Bsc, Msc In Nutrition
Dona Maria is a nutritionist, certified fitness instructor and nutrition blogger who has appeared several times on national live TV as an expert on nutrition and health. She holds a BS in Nutrition & Dietetics from the American University of Beirut, Lebanon and Masters in Human Nutrition from McGill University in Montreal, Canada. She is currently working for Kcal as a nutrition manager.